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Workout Summary
Download WorkoutWorkout Description
Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
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The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 6 |
| 2. Lat Pull Down | 4 | 8-12 |
| 3. Dumbbell Row | 4 | 8-12 |
| 4. Hammer Strength Machine Row | 4 | 10 |
| 5. One Arm Cable Row | 3 | 12 |
| 6. Straight Arm Cable Pull Down | 2 | 15 |
Tuesday: Chest & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Bench Press | 4 | 6 |
| 2. Decline Bench Press | 4 | 8-12 |
| 3. Machine Bench Press | 3 | 6-12 |
| 4. Machine Fly | 3 | 12-15 |
| 5. Push Ups | 3 | Failure |
| 6. Machine Crunch | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 12-15 |
Wednesday: Legs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 6 |
| 2. Romanian Deadlift | 4 | 8-12 |
| 3. Leg Press | 3 | 10-15 |
| 4. Leg Curl | 3 | 12-15 |
| 5. Walking Lunge | 3 | 15 Each |
| 6. Smith Machine Calf Raise | 4 | 20 |
Thursday: Shoulders & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Military Press | 4 | 6 |
| 2. Lateral Raise | 4 | 8-12 |
| 3. Reverse Machine Fly | 4 | 8-12 |
| 4. Machine Shoulder Press | 3 | 6-10 |
| 5. Barbell Shrugs | 4 | 15 |
| 6. Decline Sit Up | 3 | 15 |
| 7. Barbell Roll Out | 3 | 12 |
Friday: Arms Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. EZ Bar Curl | 4 | 8-12 |
| 2. EZ Bar Skullcrusher | 4 | 8-12 |
| 3. Spider Curl | 4 | 8-12 |
| 4. Tricep Dip | 4 | 8-12 |
| 5. Cable Hammer Curl | 4 | 8-12 |
| 6. Cable Overhead Tricep Extension | 4 | 8-12 |
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.
65 Comments+ Post Comment
Hi, I wonder if I need to increase weight after one set during one exercise? Thanks
Hi Aleksander,
You can, or you can keep the weights the same through your sets. Personal preference. Just be sure to try to increase the weight used when able throughout the duration of the program.
Hey I was wondering if this will be good for me. I’m 17 years old and weighing at 240lbs at 5’11. I want to lose fat and gain muscle.
Hi Amrik,
I'd recommend something with a higher training frequency, such as one of these:
https://www.muscleandstrength.com/workouts/september-starter-beginner-wo...
https://www.muscleandstrength.com/workouts/shul-workout
https://www.muscleandstrength.com/workouts/phul-workout
Hey josh i had a question im 18 years old and im a senior in highschool, im trying to lose weight and gain muscle mass. Would this program work? or what else do you recommend!!
Hi Tucker,
I'd recommend something with more training frequency than this in your case. You could check out this workout, I think it might help you with your goals: https://www.muscleandstrength.com/workouts/september-starter-beginner-wo...
Hey Josh,
greetings from Athens, Greece.
I' ve just completed a number of your fat loss routines and i enjoyed them very much. I' ve decided to switch to body part splits routine although my goal is a further loss of approximately 5 kgrs of fat.
1) Would you recommend this programm?
2) Being on a calorie deficit while using a carb cycling diet would you still recommend the use of creatine monoydrate or alkaline as part of the recommended supplements?
Hi George,
When it comes to fat loss, the main thing is being in a calorie deficit. The program is simply a way to maintain (or build) your lean muscle mass while losing fat.
1. I wouldn't recommend this program for most - but it's a fun one if you have recreational goals and have a good established training habit.
2. Yes, you can still use Creatine during fat loss phases and with carb cycling.
Thanks for your answer Josh.
I would appreciate If you can explain to me more why you wouldn't recommend this for most.
Hi George,
Training splits where you train each muscle more frequently throughout the week tend to lead to better results for most: full body, upper/lower, push/pull/legs.
Body part splits are all fine and dandy, but they aren't optimal for most.
Can you do this program back to back?
Hi Kyle,
Sure, that should be fine.
How about weight selection? That is something I always struggle with. Picking the right weight. I worry I’m not lifting heavy enough
Hi Kyle,
Aim to perform every set feeling as though you have anywhere between 1-3 reps left in the tank. 3 reps for your earlier sets on an exercise, and 1 rep on your later sets.
I noticed that the rest times should be around 30-45 seconds between sets. Thats confusing, since on the compounds the rep range is only 6, wich mean heavy weights, wich means longer rest times. 30-45 seconds for a heavy compound like the deadlift seems crazy to me. Are you supposed to go lighter even though the rep range is 6?
Hi Victor,
No. I'd recommend 45 seconds rest for that. Grant it, you may need to go lighter than max weight. (~85% of your working capacity).
You can also rest more if you need to.
Okay, but what is the reason for so short rest times? Ive read that resting longer = more reps = more muscle mass and strength
Hi Victor,
It's all relative to the individual and the program.
This programs focus is strictly hypertrophy. The best rest duration for hypertrophy is thought to be ~45 secs. If you'd like to build strength and size, you may benefit from longer rest periods.
Hi Victor,
It's all relative to the individual and the program.
This programs focus is strictly hypertrophy. The best rest duration for hypertrophy is thought to be ~45 secs. If you'd like to build strength and size, you may benefit from longer rest periods.
wt is the next plan after 10 weeks complete
Hi Malindu,
Depends on your goals. You can always search our workouts database. We have so many great workouts that can be done after this one, you'll just need to find the one that fits your needs and schedule the best: https://www.muscleandstrength.com/workout-routines
Josh,
U have not replied yet.. I can't choose along.. Dats y im confused.. Can u recommend correct routing as after this..
Josh ,
wt i need means..i need to gain muscle further. So for that goal please recommend me a another 5 day workout routine confused now.
Hello josh, im a high school student and I’m trying to get more muscle and lose a little bit of fat (I’m 6’4 265lbs at 17yrs) for my last year of high school and I’m a multi sport athletic, would this work out plan be good for me?
Hi Jonas,
I'd probably recommend one of these programs:
https://www.muscleandstrength.com/workouts/full-body-workout-program-for...
https://www.muscleandstrength.com/workouts/upper-lower-workout-for-tall-...
Hi, I really like this workout but dont completley understand why some exercises call for 4 sets and some 3 sets, and how some muscle groups get more attention then others like back 21sets vs chest 17 sets?
Why wouldn't it be just 20 sets across the board, 5 exercises with 4 sets for example. This just seems a bit random. I would probably just make my own routines but this gets confusing...
Hi Nick,
A lot of these programs are simply templates and can be modified in whatever way you see fit. Workouts, in general, are meant to be individualized, so getting your workouts online is a good start if you're not looking to invest money in a trainer.
A lot of the workouts written for M&S are either ones I've done myself in the past (focusing on body parts during phases) or have written for others. As I mentioned, if you want something individualized, you're going to have a hard time finding it online.
Hi josh,
I want to ask am a hard gainer so does this program suits me?
And do i have to do the same exercises exactly every week? I think we need some variegation right
Thank you
Hi Omar,
Tough to say. As a hard gainer you'll want to ensure you are consuming an excess of calories - whether that be through eating additional meals or drinking your calories.
From there, I'd probably suggest full body workouts focused on building strength first. Then, as you see some of the size you want to come in, you could switch to a hypertrophy based program such as this one.
I'm trying to burn fat at the same time while doing this, would doing cardio after the workout help? or should I just do cardio on certain days?
Hi Ty,
You can do cardio, sure. But the best way to burn fat is to be in a calorie deficit.
Hi Josh,
I'm so excited that I have completed one week of this Bro Split Old School Workout and I must say I absolutely love it! Great order in which you organized the workouts throughout the week. Just Perfect, and like you said "what a pump"! Thanks man for the post, now only if I can get my clean eating on track, I'll be good LOL.
Hi Shane,
That's awesome man! Congrats on making it through your first week! Keep it up bro!!
Follow a ppl-split in 8 mounths but often get joints and have hard to a recovery, do you think that a bro-split can be better and still make great muscelgains ?
Hi Jacob,
Better is relative to the goals you have. Bro-splits are fine to run every so often. They're a good change of pace in your training that still provide stimulus for growth.
Hope this helps!
Yeah get it, so you think that a ppl-split will make better gains in a shortly time?
Hi Jacob,
Yes, if building muscle is your primary goal - training more frequently with a ppl split will be more beneficial.
Okey one last question, so what do you think about this:
Mon:upper
Tue: lower
Wen:rest
Thu:upper
Fr:lower
Sat: shoulders and arms, lagging bodypart for me
Sun:rest
Hi Jacob,
Looks like a really solid split to me!
Hi Josh
My gym doesn't have the hammer strength machine row,any substitute?
Hi Juri,
Any row variation ought to do the trick.
So normally, I’ll change the amount of reps I do each week. Like low weight high reps or lot of weight low reps? So this is still beneficial although it sticks to the same amount of reps each week? Thanks!
Hi Eli,
Yes, this would still be beneficial. Aim to increase the weight you use as frequently as you can (either weekly or every other week).
Thank you for this work out..... I could accommodate everything and I didn't feel bored by this.... I already change to something else, but I think I could do this for a year and not to be bore.... Thank you very much.
Very good program to start..... I will recommend to change some of the exercises every week and do this for at least 6 weeks..... Thank u M&S
Hey Josh I'm just starting out the have limited free weights wondering what kind of routine I should do I don't have money to go to the gym so any suggestions would be appreciated
Hi Michael,
You might enjoy one of these workouts: https://www.muscleandstrength.com/workouts/home
Can I do a trap bar deadlift instead of a conventional deadlift for Back day with it being less straining on my lower back? Will a trap bar deadlift still work the back the same way or should I choose a different exercise? I want to stay away from conventional deadlifts.
Hi Ryan,
Yes, you can sub in trap bar deadlifts or any variations that feel more comfortable for you to perform for any of these exercises.
This is a brilliant routine. I haven't trained for quite a while and usually end up unable to move after the first session! It's a great combination of exercises I've actually heard of and a decent mix of rep ranges. Thanks.